A. Power clean x 5 touch and go; every 90sec x 5 sets; build
B. 1 Push press + 1 push jerk + 2 split jerks; every 90sec x 5 sets
C. For time
Buy in: row 1000m or AB 50/40cal
Then
15-12-9-6-3
Shoulder to overhead 135,95
Toes to bar
Then
Cash out: row 1000m or AB 50/40cal
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe